Cream of Carrot Soup
ingredients
1 Tbsp. canola oil
2 lb. carrots, peeled and sliced into 1-inch pieces
2 medium onions, chopped
2 medium potatoes, peeled and cut into 1-inch cubes
8 cups of low fat, reduced-sodium chicken broth
1 cinnamon stick
1 bay leaf
1/2 tsp. dried thyme
1/2 tsp. ground nutmeg
Salt and pepper to taste
1/2 cup plain nonfat yogurt
1/4 cup chopped pistachios
preparation
12 servings
Preparation time: 27 minutes
Cooking time: 1 hour and 15 minutes
1. Heat the oil in a large (8-quart) soup pot over medium heat. Add the onions, carrots, and potatoes. Cook, stirring occasionally, until tender but not brown, about 25-30 minutes.
2. Add the broth, cinnamon stick, bay leaf, and thyme. Bring to a boil, reduce the heat, and simmer for 45 minutes. Remove the bay leaf and cinnamon stick.
3. In a blender or food processor, puree the carrot mixture in batches. Return to the pot and warm over low heat. Add the nutmeg and salt and pepper to taste.
4. Ladle the soup into warmed bowls. Swirl in the yogurt and top with pistachios just before serving.
nutrition
Serving Size: 3/4 cup
Starch exchanges: 0.5
Vegetable exchanges: 2
Fat exchanges: 0.5
Amount Per Serving
Calories: 100
Calories From Fat: 20
Total Fat: 2.5 grams
Saturated Fat: 0.3 gram
Cholesterol: 0 milligrams
Sodium: 390 milligrams (without added salt)
Total Carbohydrate: 16 grams
Dietary Fiber: 3 grams
Sugars: 6 grams
Protein: 4 grams
